3/19/08

Breaking news:
I am quitting the Russion Squat Assault. I just have no motivation to follow such a precisely structured program. I will start alternating front squats and pistols on my heavy days and do free style cycling as outlined in the newest Power By Pavel email. I have always done freestyle cycling, but never called it anything. I kind of like having a name for it.

Warm-up:
Face the wall squats, pull-ups, push-ups

CrossFit:
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Mods:
16 pound ball for 20 pound ball
89 pound barbell for 75 pound barbell on SDHP and Push-press

Score:
Rd 1: 84 points
Rd 2: 94 points
Rd 3: 89 points

Sandbagged a little on the first round. Not really on purpose, but I have never done this and was trying to get a feel for the intensity I could sustain. I think next time I can do better.